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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

20 Mountain Climbers

5 Lunge-Lunge-Squat

10 Up-Downs

INTO …

1-2 ROUNDS

10 Alt. Cossack Squats

5 Scap Push-Ups

5/5 Single Arm DB Floor Press

Strength

Metcon (No Measure)

3 SETS

20 Alt. DBL DB Floor Press

-Rest :30-

5/5 DB Goblet Curtsey Lunges

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

5 SETS

ON A 4:00 RUNNING CLOCK…

200m Run

15 Up-Downs to Target*

20 KB Goblet Squats (53/35)|(35/26)

-Rest the Remainder of the Set-

*6 Inches Above Standing Reach.

(Score is Slowest Set)

KG KB: (24/16)|(16/12)